Notes
Long Run
Course: Charlotte Country Day, down Fairview, right (down) Sardis to Boyce & into McAlpine, left to 5k course, ran the last 1 mile of course in reverse, around lake and back to Old Bell (in darkness), then right & climb up Sardis, left on Fairview back to Charlotte Country Day.
Goal: run easy in aerobic zone (low 130's AHR) over first 8 miles & then go strong up the hill on Sardis and finish strong for final 1.7 mi on Fairview. Realized that HR monitor strap was slipping down on my chest and this was giving me incorrect readings (i.e., I would see high 150's, adjust the strap, and then see low 130's). My AHR for this run was probably 135. Pace was slower on McAlpine (softer surface) & focus on low 130 AHR. Felt strong up the 2 mile 200' climb up Sardis (could feel this in the legs) and then finished strong along final portion (wanted to see how the legs responded to pushing the pace a little at the end of a longer run after a significant climb).